(HealthyResearch.com) – We think about broths when we’re ill, but they can be a warm, comforting cuppa anytime. Multiple sources point to health benefits from consuming bone broth. They’re nutrient-dense in several important vitamins and minerals, they might aid sleep and might benefit your health. Learn more about how bone broth might benefit you, as well as how to make it.
1. Helps Maintain Bone Joints
Compounds found in bone broth may help maintain bone joints. Regular consumption might aid in the prevention of osteoarthritis, as well as slowing the progression of existing cases.
One study focused on type 2 collagen in people who had symptoms of osteoarthritis in the knees. This collagen was shown to improve symptoms like bone stiffness, pain and joint function. Drinking bone broth could be one way to obtain type 2 collagen.
2. May Lead to Restful Sleep
Research has shown that glycine appears to improve sleep for some people, including insomniacs and those who are subject to other sleep conditions. Bone broths contain glycine, so drinking it regularly may help promote better sleep patterns.
3. May Support Weight Loss
Since bone broth can contain high amounts of protein, it may help support weight loss for some people. Protein causes the body to feel full. Bone broth, which contains higher protein levels than traditional broths, can help with portion control if it’s consumed prior to or at the beginning of a meal. In this way, bone broth may help support caloric restriction, while still contributing to the feeling of satisfaction from a meal.
4. Provides Vitamins, Minerals, & Other Nutrients
Some of the important nutrients that can be found in bone broth include calcium, magnesium, phosphorus, sodium, potassium and sulfur. These are found in the bone itself. The marrow includes vitamin A, vitamin K2, omega-3s and 6s, manganese, boron, zinc, selenium, and iron. Marrow from beef or lamb may also contain conjugated linoleic acid (CLA). Glucosamine and chondroitin are also found in the connective tissues and could be contained in bone broths.
How to Make Bone Broth
Bone broth is made from animal bones. You can use bones from an entire roasted chicken once eaten. You also might use other types of bones after the meat has been consumed, like beef or pork rib bones.
Once you have your bones, place them in a large pot, like a dutch oven. Then, add water to fully cover the bones and 1-2 tablespoons of vinegar to help break down the collagen and bone material. Season the broth as you like (an example might be salt, garlic, and rosemary to taste). Bring the broth to a boil, and then simmer covered for 4 to 24 hours, being careful to replenish liquid, if necessary. The longer it simmers, the more nutrient-dense it will become. Remove the bones and strain the broth for a smoother texture and to remove any bone fragments. Enjoy your bone broth with or in between meals.
Consuming bone broth regularly might hold many benefits. It is a nutrient-dense way to boost nutrition while limiting calories. Because the main ingredients can come from your existing meals, it’s a simple, inexpensive way to gain health benefits and maybe even enjoy some comfort.
~Here’s to Your Health & Safety!
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